Sunday, October 31, 2010

Monday 1 November 2010

Row, Front Squats, GHD Sit-ups, Box Jumps - Post Result
Five rounds for time of: Row 250 meters 135/95 pound Front squat, 10 reps 15 GHD Sit-ups 20 Box jumps, 24 inch box Want to get started at TwinFreaks Crossfit? You need to come to our Skills classes on Monday Wednesday and Thursday @ 5:30. You may start any day that Skills class is offered. Call 720-204-2631 to let us know that you're coming.

Saturday, October 30, 2010

Sunday 31 October 2010

This is by Elizabeth Darsh, On her facebook page: CrossFit Lisbeth Do we complain too much as a community? Do we posture too much about the WOD, about our pain, about our efforts? Do we give our exercise far more importance than it deserves?

“Holy hell, 150 wall-ball?

“What? Run a mile, do all that stuff, and run another mile?”

“Another hero WOD? You guys are killing me!”

The reason I ask is that some people don’t posture at all in this life. You have them in your affiliate. They show up, they do work, they listen and smile, and they go home. Few words about the workout, no fanfare, just work. They’re friendly, but they’re grounded. When a new Hero WOD shows up, they do it proudly — and silently remember that someone out there gave their life for their country — and all we’re asked to do is one workout to honor that sacrifice. Kind of silly to complain about that, huh?

I have an ex-husband like that. He recently pulled a man from a burning carliterally saved his life – and then went to work and told no one about it. The story would have remained a secret (except to one bystander and a cop) if his co-worker hadn’t noticed him cleaning up in the bathroom and asked what happened. Then the story emerged including the stuck window, the smashing of glass, the rescuing of a very large man, and the flames. Amazing.

Could you do that? Would you do that? That’s real life right there. And this is the gym. We get so used to our “sacrifice” in the gym that we begin to mistake it for real life.

The gym is not real life. It’s your prep for real life. Remember that. One place is the practice field and the other is the real game. What we learn from CrossFit should make us more ready to take on the challenges of life, to be strong, to break a window with a laptop and pull a man to safety.

As much as we love CrossFit, it’s imperative to remember that there is life, and there is CrossFit — there is even this CrossFit life. But if you think you’re living The Life CrossFit, then you need to do 20 burpees and get the blood flowing to your brain again.

So, show up. Quityerbitching. Do the WOD. Revel in the effort and the pain and the joy and the accomplishment and the community. And then go back through the doors to real life. And pull that man from the burning car because maybe, just maybe, CrossFit gave you the strength and the fortitude to save someone other than yourself.

I’ll see you at the gym.

Friday, October 29, 2010

Saturday 30 October

Free Work Out of the Day @ 9:00am Open to the public, all ages are welcome. This means kids too, down to about age eight. They do need to be able to listen and follow directions. Want to get started at TwinFreaks Crossfit? You need to come to our Foundations and Skills classes on Monday, Wednesday and Thursday @ 5:30. You may start any day that the Foundations and Skills class is offered. Call 720-204-2631 prior to your first class to let us know that you're coming. Please arrive 10 minute early to fill out paper work and talk to the instructor.
Kelly - Post Result
Five rounds for time of: Run 400 meters 30 Box jump, 24/20 inch box 30 Wall ball shots, 20#/10' 14-16#/8' Post total time.

Thursday, October 28, 2010

Friday 29 October

Simi and Sara have signed up for the Earn Your Turkey event on Nov 20 at MBS CrossFit, James is talking group 5k runs in preparation. Who else is in?
One Arm Kettlebell Snatch, Pull-ups - Post Result
21-15 and 9 rep rounds of: Left-arm Kettlebell snatch, 1.5 pood Right-arm Kettlebell snatch, 1.5 pood Pull-ups Post total time.

Wednesday, October 27, 2010

Thursday 28 October

Sara did lock out this one to get a Thruster PR. After Michael T wondered how people jump so high, a 39.5" jump. He has more in him on this. Many Thanks to Charles and Adam for your help last night.
Beast 12 - Post Result
For time: 25 Walking lunge steps, 20 Pull-ups, 50 Box jumps, 20 inch box, 20 Double-unders, 25 Ring dips, 20 Knees to elbows, 30 Kettlebell swings, 2 pood, 30 Sit-ups, 20 Hang squat cleans, 35 pound dumbells, 25 Back extensions, 30 Wall ball shots, 20 pound ball, 3 Rope climb ascents.

Tuesday, October 26, 2010

Wednesday 28th October

Call 720-204-2631
Thrusters 1-1-1-1-1-1-1 - Post Result
Thruster 1-1-1-1-1-1-1 reps Post loads.

Monday, October 25, 2010

Tuesday 26 October 2010

Christine - Post Result
3 rounds for time of: 500m row 12 Deadlifts 21 Box Jumps Post total time

Sunday, October 24, 2010

Monday 25 October 2010

Hang Squat Cleans, Kettlebell Swings, Wall Balls - Post Result
3 rounds for time of: 10 Hang Squat Cleans 135/95 lbs 20 Kettlebell Swings 24/24 kg 30 Wall Balls 20/16 lbs Post total time

Saturday, October 23, 2010

Sunday 25,October 2010

If you're planning on participating in the Earn Your Turkey event at MBS CrossFit on November 20th you're WOD today is; run 5k Otherwise see James at 6:00PM
Buy In, Buy Out - Post Result
For Time: 100 m Overhead Walk 75 lbs 30 Hang Power Cleans 75 lbs 200 m Overhead Walk 75 lbs 20 Hang Power Cleans 75 lbs 300 m Overhead Walk 75 lbs 10 Hang Power Cleans 75 lbs Post total time. post comments at:
http://twinfreakscrossfit.blogspot.com

Friday, October 22, 2010

Saturday 24 October 2010

Great job everyone! Coe was nasty! Don't forget to dig out that broomstick and stretch this morning! Free Work Out of the Day @ 9:00am Open to the public, all ages are welcome. This means kids too down to about age eight. They do need to be able to listen and follow directions. We are making several schedual changes in the next two weeks. All of them are on the Google calendar feature but a few high lights. Skills and Foundations 5:30PM, M/T/Th starting Monday October 25th 7:30 AM will now be Monday- Friday 6:00am Monday-Friday will be at 5:30am starting the first week of November. Mid-day class will be at 11:00am Monday-Friday, no noon classes. Weekday power lifting will be 10:00am M/W/Th There is also some discussion about changes to Sunday's schedule, let James know what you're thinking.

Thursday, October 21, 2010

Friday 22 October 2010

Dug through some old photos, our first Fight Gone Bad. We are making several time changes in the next two weeks. All of them are on the Google calendar feature but a few high lights. Skills and Foundations 5:30PM, M/T/Th starting Monday October 25th 7:30 AM will now be Monday- Friday 6:00am Monday-Friday will be at 5:30am starting the first week of November. Mid-day class will be at 11:00am Monday-Friday, no noon classes. Weekday power lifting will be 10:00am M/W/Th
Ten rounds for time of: 95 pound Thruster, 10 reps 10 Ring push-ups Post total time.

Wednesday, October 20, 2010

Thursday 21 October 2010

Learning curve on the camera is slow, I'll get it!
Starting in November. We are also adding 7:30 am classes on Monday, Wednesday and Friday in addition to the current Tuesday and Thursday.
Want to get started at TwinFreaks Crossfit? You need to come to our Skills classes on Monday Wednesday and Thursday @ 5:30. You may start any day that Skills class is offered. Call 720-204-2631 to let us know that you're coming.
Muscle-ups, Overhead Squats, Toes-to-Bar, GHD Sit-ups - Post Result
Five rounds for time of: 5 Muscle-ups 115 pound Overhead squat, 10 reps 15 Toes to bar 20 GHD Sit-ups Post total time.

Tuesday, October 19, 2010

Wednesday, 20th October 2010

Shireen PR'd her Deadlift yesterday by 20# 1Rep Emma PR'd her deadlift for 5, 10# over her previous 1RM. Sara got a 10# PR for 5's Jim Pr'd his 5 rep deadlift by 10# Michael also a 10# PR for 5 Yikes, Catherine and Clarissa also, OK it was a Deadlift PR day! Good work everybody! Kettlebell Swings, Pull-ups - Post Result 40 Kettlebell Swings 24/16kg 20 pull-ups 32 Kettlebell swings 24/16kg 16 pull-ups 24 Kettlebell Swings 24/16kg 12 pull-ups 16 Kettlebell swingas 24/16kg 8 pull-ups 8 Kettlebell swings 24/16kg 4 pull-ups
Beginning next Monday, October 25 at 5:30PM our new skills class. This class will run Monday, Tuesday and Thursday @ 5:30PM. This is how to get started at TwinFreaks CrossFit, Come to our skills class. You may begin any day that it is offered and need to attend a minimum of 9 skills classes before joining the regular WOD classes. Please call 720-204-2631 or Email Margaret@TwinFreaksCrossFit.com or James@TwinFreaksCrossFit.com with any questions and to let us know you're coming.

Monday, October 18, 2010

Tuesday 19 October 2010

Beginning next Monday, October 25 at 5:30PM our new skills class. This class will run Monday, Tuesday and Thursday @ 5:30PM. This is how to get started at TwinFreaks CrossFit, Come to our skills class. You may begin any day that it is offered and need to attend a minimum of 9 skills classes before joining the regular WOD classes. Please call 720-204-2631 or Email Margaret@TwinFreaksCrossFit.com or James@TwinFreaksCrossFit.com with any questions and to let us know you're coming.
Isabel - Post Result
For time: Snatch 135 pounds, 30 reps Scale as needed and post time and load to beyond the White Board

Sunday, October 17, 2010

Monday 18, October 2010

800m Repeats - Post Results 800m run x 4 rest as needed between rounds. Beginning next Monday, October 25 at 5:30PM our new skills class. This class will run Monday, Tuesday and Thursday @ 5:30PM. This is how to get started at TwinFreaks CrossFit, Come to our skills class. You may begin any day that it is offered and need to attend a minimum of 9 skills classes before joining the regular WOD classes. Please call 720-204-2631 or Email Margaret@TwinFreaksCrossFit.com or James@TwinFreaksCrossFit.com with any questions and to let us know you're coming. There will be no regular WOD class at 5:30PM on Mondays after this week.

Friday, October 15, 2010

Saturday 15th October 2010

Free Work Out of the Day @ 9:00am Open to the public all ages are welcome. This means kids too down to about age eight. They do need to be able to listen and follow directions.

Thursday, October 14, 2010

Friday 15, October 2010

Kettlebell Swings, Hang Power Snatches - Post Result
As many rounds as possible in 20 minutes of: 15 Kettlebell Swings 24/16 kg 7 Hang Power Snatches 75/55 lbs Post total rounds.

Wednesday, October 13, 2010

Thursday October 14th

OK not the best picture :) Shireen is consistently getting chest to bar and can string together more than 5 or 6 pull-ups with the green band: time to move to the blue band! Good work and good progress. WOD Overhead Squat 1-1-1-1-1-1-1 - Post Result and a quick cash out 3 rounds 200m run 15 box jumps 15 wall ball We will be making a few more changes to our schedule in the next couple weeks. Adding a skills class and maybe some new times. Is there a time you would like to have classes scheduled? Let us know!

Tuesday, October 12, 2010

Wednesday October 13

Libby, learning to row.
WOD
5 rounds
5 deadlift 275/185
10 burpees
rest
1600m run

Monday, October 11, 2010

Tuesday October 12th

Pull-up CtB, ring Push-up, Air Squats, Run - Post Result
7 rounds for time of: 5 Pull-up (chest-to-bar)s 10 Push-up (rings)s 15 Air Squats 200 m Run Post total time.

Sunday, October 10, 2010

Monday October 11 2010

Pull-ups, Double Kettlebell Clean & Jerks, Double Kettlebell Front Squats, Kettlebell Snatch (one arm - R)s, Kettlebell Snatch (one arm - L)s, etc. - Post Result
3 rounds for time of: 6 Pull-ups 10 Double Kettlebell Clean & Jerks 24 kg 8 Double Kettlebell Front Squats 24 kg 10 Kettlebell Snatch (one arm - R)s 24 kg 10 Kettlebell Snatch (one arm - L)s 24 kg 6 Toes-to-Bars Post total time.

Saturday, October 9, 2010

Sunday October 10 2010

Sara heads out the door for the firsts round of CrossFit baseball, yesterdays 9:00am WOD. It was Team Emma vs Team Sara. Team Sara won but it was close; a few more seconds and team Emma had four more people finishing up at home base. Every second counts! AMRAP in 20 minutes hit -10/5 pull-ups run 125m 1st base 10/5 burpees run 50m 2nd base 15/10 thrusters run 50m 3rd base 20/15 squats run 20m home base: round one 10 burpees round two 10 KB swings round three 10 broad jumps round four 10 sit-ups score: Team Emma 23 Team Sara 26 Todays workouts are Power lifting @5:00pm and the WOD class at 6:00pm.

Friday, October 8, 2010

Saturday October 9 2010

Free Work Out of the Day @ 9:00am Open to the public all ages are welcome. This means kids too down to about age eight they do need to be able to listen and follow directions.

Thursday, October 7, 2010

Friday October 8, 2010

Turkish Get-Ups, Sotts Press - Post Result
With a 45 pound barbell, 21-15- and 9 reps for time of: Turkish Get-ups, alternating arms Sotts press Post total time http://media.crossfit.com/cf-video/CrossFit_SottsPress.mov

Wednesday, October 6, 2010

Thursday October 7, 2010

Simi rocking the Hand Stand Push-ups Lunch: scrambled eggs with scallions stuffed inside a red pepper.
Push Jerks, Runs - Post Result
5 rounds for time of: 7 Push Jerks 135 lbs 300 m Run Post total time.

Tuesday, October 5, 2010

Wednesday October 6th 2010

WOD a) 20 reps Deadlift rest 5 minutes b) 3 RFT 10 HSPU 15 pull-ups 200m run rest 5 minutes c) 3 rounds - rest between rounds 100m sprint 30m prowler push 10 hammer blows

Monday, October 4, 2010

Tuesday October 5, 2010

Snatch 1-1-1-1-1-1-1 - Post Result
Post loads.
Squat Cleans, Pull-ups, Double Unders - Post Result
As many rounds as possible in 10 minutes of: 6 Squat Cleans 55 kg 12 Pull-ups 24 Double Unders Post total rounds and reps.

Sunday, October 3, 2010

Monday October 4, 2010

Simi encouraging Rachel through her first CrossFit workout. Congratulations to all the athletes who competed in the CrossFit/USAW weightlifting competition this past weekend. Our next Foundation Classes begin this Tuesday @ 5:30PM as of Saturday there was one spot left. These small group classes are the entry point into TwinFreaks CrossFit and prepare you to begin our regular WOD classes. Call 720-204-2631 to register.
Pull-ups, Push-ups, Sit-up (standard)s, Air Squats - Post Result
0 Posts
As many rounds as possible in 20 minutes of: 20 Pull-ups 20 Push-ups 20 Sit-ups (standard) 20 Air Squats Post total rounds.

Saturday, October 2, 2010

Sunday October 3 2010

Today's workouts are; power lifting at 5:00PM and regular WOD class at 6:00PM, get some. IF you didn't watch the first two days of the CrossFit/USAW weightlifting open on Friday and Saturday there is still some live coverage to go today starting @ 11:30 with the women and continuing with the men @ 2:00pm, it's going on down at the Cheyenne Mountain resort in Colorado Springs. I think that both Matt Chan of CrossFit Verve in Denver and John Brown of CrossFit Agoge in Montrose compete tomorrow. http://live.crossfit.com/ Our next Foundation Classes begin this Tuesday @ 5:30PM as of Saturday there was one spot left. These small group classes are the entry point into TwinFreaks CrossFit and prepare you to begin our regular WOD classes. Call 720-204-2631 to register.

Friday, October 1, 2010

Saturday October 2, 2010

Free Work Out of the Day @ 9:00am Open to the public all ages are welcome. Last weeks Fight Gone Bad fundraiser at TwinFreaks had athletes from age 10 to 58 all working out together, we raised $951.00 as a gym and almost 1.5 million dollars as an orgnization. If, when you look at a posted workout you think, I could never do that, understand that we do not expect everybody to be able to do the Work Out of the Day as it is written. It might take months, in the case of a young well conditioned athlete, to be able to do the WOD's correctly in the given time frame. If you're older, and maybe have spent a bit too much time sitting behind a desk or staying home with young children or just not taking care of yourself it could take time and dedication to be able to do the WOD as written, but that doesn't mean you then do nothing! We scale the Work outs, by a changing the weight used, or number of rounds, or repetitions within the rounds or all three. People of all ages and abilities do CrossFit not just the elite few uber athletes you might see at the Games.